Meal Frequency | Are You Eating Enough?

Written by Tom Macmillan, Natural World Champion Bodybuilder & Online Coach

Meal Frequency

Meal frequency is IRRELEVANT when it comes to improving body composition. You can eat six meals, three meals or 10 meals… assuming you’re in a calorie deficit then fat loss will occur.

BUT, finding the ‘optimal’ frequency for you, can make all the difference when it comes to losing body fat.

We need to think of three things:


1) Satiety

2) Your schedule

3) Appetite

Let’s break it down…


#1 Satiety


Refers to how full you feel after meals. If we eat too frequently our meals are likely to be unsatiated due to their size as opposed to if we were eating larger meals. If you eat 2000 calories a day and have six meals, that’s 333 calories when split evenly. If you eat three meals instead that’s 666, in theory, double the satiety.

#2 Your Schedule


If you work long hours, then 6 meals are probably unsustainable. Your diet should fit around your daily schedule. Busy mornings, lazy evenings? Then maybe intermittent fasting or carbohydrate back-loading is for you.  Work from home? Then you have more flexibility and can probably adhere to higher frequencies.

#3 Appetite

Is it low? Then you probably need more meals split over the course of the day to ensure you can eat all of your calories. If it’s high, then you should probably save a bulk of your calories for later in the day, meaning less frequent meals or utilising an eating pattern such as intermittent fasting or carbohydrate back-loading mentioned above.

580 x 315 oats

My recommendation…

From personal experience as well as working with clients, four meals per day seems to be the favourite when it comes to satiety, one’s schedule and ensuring all calories are consumed. If you’re an early riser or appetite is low, 5 may be preferable.

Protein within every six hours has been shown to maximise protein synthesis, therefore it would seem reasonable for meals to occur within that time if preserving muscle is a priority for you.

Example Template for 4 Meals Per Day


9 am – Breakfast

1 pm –  Lunch

5 pm –  Dinner

9 pm –  Pre-bed

Healthy Meals | Turkey Mince Meat Balls

Example Template for Five Meals Per Day


8 am –  Breakfast

12 pm –: Lunch

3 pm – Snack

7 pm – Dinner

10-11pm – Pre-bed


Make your diet work for you, there’s no one size fits all, experiment, evaluate, adjust. The priority should and will always be ensuring you’re within a calorie deficit.


No Post Tags

Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.

Rewarding our readers — 2 for 1 on over 400 items! Be quick, shop now!